Mobilize, then: Wednesday: Options: A. Three sets of: Front Rack Walking Lunges x 16 reps immediately into … Sandbag Squats x 10 reps Rest 90 seconds B. Three sets of: Bench Press x 8-10 reps Rest 60 seconds Ab-Wheel Roll Outs x 15 reps Rest 60 seconds C. conditioning: Every 6 for 30 (5 sets) [...]

Mobilize, then: Gymnastics Skills & Drills Every minute, on the minute, for 15 minutes: Minute 1 – Pistols or hspu x 8-10 reps Minute 2 – L-Seated Dead Hang x 30-45 seconds (assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 [...]

Mobilize, then: Assault Bike x 2 minutes @ easy pace 30 seconds Prone Plank with Forward Reach (per arm) 30 seconds Prone Plank with Lateral Reach (per arm) Assault Bike x 2 minutes @ medium pace PVC Pipe Pass Thrus x 15 reps PVC Pipe Overhead Squats x 15 reps Snatch Progressions Every 2 minutes, [...]

Mobilize, then: Gymnastics Conditioning Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45 seconds of Ski Erg or Assault Bike Minute 2 – 30 seconds of Alternating Pistols Minute 3 – 30 seconds of Handstand Walk Minute 4 – 45 seconds of Row or Bike Erg Minute 5 – 30 [...]

Wednesday and Thursday programming below: if only coming one day you can pick or mix and match what you would like to do. Wednesday: A) for time: 30 strict deficit hspu or 50 kipping hspu * pick which one you need more work on B.) 3-4 rounds: 800 m assault runner 6 bar mu 3 [...]

Mobilize, then: CS activation, then: 2 sets of: 5 barbell good mornings 5 barbell thrusters :30 sec plank Clean & Jerk Progressions Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk x 1 rep *Set 1 = @ 65% of 1-RM Clean & Jerk *Set 2 = @ 70% of 1-RM [...]

Mobilize, then: Tabata Warm-Up x 3 sets: 20 seconds of Banded Squats 10 seconds of Rest 20 seconds of Plank Walks 10 seconds of Rest 20 seconds of Tuck Jumps 10 seconds of Rest 20 seconds of Plank Shoulder Taps 10 seconds of Rest Snatch Progressions Take 15 minutes to build to a heavy 3-RM [...]

Mobilize, then: A.) Three sets, not for time, of: 500 Meter Row 1 Legless Rope Climb 2 Rope Climbs 30-50′ Handstand Walk 30 seconds L-Sit Hold Rest 90 seconds B. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set [...]

Wednesday conditioning workout: (Thursday is below) Every 8 for 32min (4 rounds) 25/20 cal bike 20/15 cal ski erg 15 t2b 10 deadlifts 225/155 Thursday: Mobilize, then: 20 each of: Banded monster walks Banded lateral walks (Each direction) Banded air squats (knees) Banded good mornings (knees) Front Squat Progressions Take 8-10 minutes to build to [...]

Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible) Followed by … One set of: Single Arm KB Clean + Single Arm KB Push Press [...]